Author Topic: ian459's Training journal to dunk.  (Read 13524 times)

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ian459

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ian459's Training journal to dunk.
« on: November 16, 2013, 01:53:11 pm »
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Hi all,

I just introduced myself in the Introduction forum, so I might as well start a training journal.
I am 20 years old, 5'10, with a standing reach of 7'6'', and a body-weight of around 155.
My goal is to be able to dunk a basketball off a running jump (alley oop and eventually dribble dunk)

Before training (June 2013):
SVJ: untested
RVJ: ~28"

Current stats after 4 months of training (Mid July-Mid November 2013):
SVJ: 27-28''
RVJ off two legs: 33'' (I can get 2-3 knuckles over rim- 3 knuckles on really good jump)
Max Squat: ~260 (untested)

My current training cycle for lower body: one strength day, one power day, one plyometric/sprint day.
I am currently running the SL 5x5 since I am essentially a beginner squatter/deadlifter.

Any tips/comments about my routine would be appreciated!!!!

Training journal for the week of 11/10-11/17

11/10: Lower Body strength

Squat: Warmup: [45x1, 135x3, 185x1], 215 5x5
Deadlift: Warmup: [135x3, 185x1, 215x1], 235 1x5
Bulgarian Split squats: 60 DB each hand: 3x6
Good mornings: 130 3x8
Back extension: 3x8

11/11: Upper Body strength

Bench press: Warmup: [45x1, 135x3, 155x2], 170 5x5
Pullups: 11 10 9
Dips (w/35 weight): 8 8 7
One arm dumbbell row: 75 3x8

11/12: Lower body power day

Lunge jumps (holding 25s each hand): 3x6
Trap bar jumps: 100 4x4
Frog squat jumps (DB): 55 3x5

11/13: Upper Body power day


Explosive pullups: 4x5
Clapping pushups: 4x5
Push press: 90 3x5
One arm DB Snatch: 60 3x5

11/14: Rest Day

11/15: Lower Body Plyo/Sprint

36" Box jump: 4x5
24'' Single Leg box jump: 3x3 (each leg)
Stadium runs (two step each time) x5 with full rest in between
30-40meter sprints x5 with full rest in between

11/16: Messing around/Core Day/Light basketball

Hanging leg raises 3x10
Ab pull down: 155 3x8
Planks x 3







« Last Edit: December 01, 2013, 02:19:15 pm by ian459 »

ian459

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Re: ian459's Training journal to dunk.
« Reply #1 on: November 17, 2013, 04:35:28 pm »
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11/17: Lower Body Strength Day

Squats: Warmup [45, 135, 185] 220 5x5  :personal-record: (Last two sets were slightly harder on the last rep, will keep progressing 5 lbs per workout)
Deadlifts: Warmup [95, 135, 225] 245 1x5  :personal-record: (Pretty easy. Will keep progressing 10 pounds per workout)
Bulgarian Split Squat: 60 DB each hand 3x6  :personal-record:
Good mornings: 135 3x8  :personal-record:

Messing around: Front squats 190 1x5  :personal-record:
Back extension: 3x8

Thoughts: Everything PR as usual since I'm a beginner lifter (probably gonna stop using that PR emoticon until I stall).
I might switch good mornings to RDL since they're basically the same thing, and I can work on my grip strength with RDL.


Overall, a good workout. Pretty exhausted afterwards.

ian459

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Re: ian459's Training journal to dunk.
« Reply #2 on: November 19, 2013, 12:15:24 am »
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11/18: Upper Body Strength

Before workout: Very sore legs, overall pretty fatigued since I didn't get much sleep last night due to an essay.

Bench: 165 4x5 (slight deload since I moved my grip closer to bench), felt very good
Pullups: 3x5 with 25 plates hanging (felt kind of tired at the end)
Overhead press: 85 4x5 (Just started these a week or two ago, so pretty bad at these)
Dips: 3x10
Chiups: 3x10

Then I shot around and played some knockout for an hour or so. Probably a bad idea. Hopefully my legs aren't too tired or fatigued tomorrow.

LBSS

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Re: ian459's Training journal to dunk.
« Reply #3 on: November 20, 2013, 09:21:03 am »
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playing knockout probably a good idea.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

ian459

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Re: ian459's Training journal to dunk.
« Reply #4 on: November 20, 2013, 11:44:45 pm »
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11/19: Rest day: Legs still drained so I took a rest day. Did some dynamic and static stretching

11/20: Lower body power day

Box jumps supersetted with lunges: 3x3
Frog squat jumps: 55 DB: 3x4
Trap bar jumps: 105: 3x4

Shot around and did some RVJs. Can get around 32'' consistently (so around the second knuckle) while legs still feel heavy and tired. Pretty good jumps I think.

ian459

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Re: ian459's Training journal to dunk.
« Reply #5 on: November 21, 2013, 11:46:08 pm »
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11/21: Upper Body Power Day

Explosive Pullups: 4x5
One Arm DB Snatch: 5x5 (55-65 DBs)
Push Press: 105 5x5
[/u]Clap Pushups[/u]: 4x5

Did some SVJ and RVJ. Standing vertical: 28-29''  :personal-record: Not sure if better technique or stronger though
Running verts: 32-33'' consistently until drop off

Body weight of around 160, so this is the heaviest I've been.

ian459

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Re: ian459's Training journal to dunk.
« Reply #6 on: November 22, 2013, 02:19:53 pm »
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11/21/: Lower Body Strength

Squats: 225 5x5 Woo! first time repping 2 plates!
Deadlifts: 255 1x5
Romanian Deadlift: 135 3x5

Then some submax SVJ and RVJ. Feeling pretty tired this workout session.

Raptor

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Re: ian459's Training journal to dunk.
« Reply #7 on: November 22, 2013, 02:55:51 pm »
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It's so confusing... 2 plates for you is 225 lbs, whereas here in Europe 2 plates are 100 kg exactly. :P

225 lbs = 102.2 kg

LBSS

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Re: ian459's Training journal to dunk.
« Reply #8 on: November 22, 2013, 03:37:26 pm »
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plates and bars are 45 lbs here, not 20kg. it's science.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

ian459

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Re: ian459's Training journal to dunk.
« Reply #9 on: November 22, 2013, 04:35:37 pm »
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The plates are off by just a little. 20kg= 44 pounds. I'm guessing the bar in Europe is 20kg too, while ours is 45 lbs. Kinda annoying

Raptor

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Re: ian459's Training journal to dunk.
« Reply #10 on: November 22, 2013, 05:38:24 pm »
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I know I know... I guess you can brag more for those 2 extra kilos that you're lifting :P

ian459

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Re: ian459's Training journal to dunk.
« Reply #11 on: November 22, 2013, 11:08:50 pm »
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I know I know... I guess you can brag more for those 2 extra kilos that you're lifting :P

That extra 2 kilos is a lot to a beginner lifter like me.  ;D

Also, random questions for you guys:

1) How high above the rim do I need to get to dunk with a good oop and than off dribble? My hand size is around 7-8 inches
2) Best basketball shoes for jumping? I jump best in shoes that are stiff (I suck in nike frees)
Currently using Nike Hyperfuse 2011
3) Do one hand DB snatches even do anything? It looks cool, so I'm doing it for now
« Last Edit: November 22, 2013, 11:57:30 pm by ian459 »

acole14

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Re: ian459's Training journal to dunk.
« Reply #12 on: November 23, 2013, 12:19:48 am »
+1
I know I know... I guess you can brag more for those 2 extra kilos that you're lifting :P

That extra 2 kilos is a lot to a beginner lifter like me.  ;D

Also, random questions for you guys:

1) How high above the rim do I need to get to dunk with a good oop and than off dribble? My hand size is around 7-8 inches
2) Best basketball shoes for jumping? I jump best in shoes that are stiff (I suck in nike frees)
Currently using Nike Hyperfuse 2011
3) Do one hand DB snatches even do anything? It looks cool, so I'm doing it for now

1) Off a lob: wrist level may suffice (7-8 inches for you) if you can time it well. Off the dribble: depends how well you can you grip a size 7 ball well with one hand. With good grip, you might only need 7-8 inches again (just enough to get most of the ball over the rim). If you can't really grip it well at all and are basically just craddling it in the air, you might need 10-12 inches. You need to be higher above the rim again to dunk with two hands. You just need to go out and start trying to dunk and you'll get a better idea of what you need.

2) You kind of just answered your own question.

3) Sure, if you're doing them correctly and make good progression with weight. I wouldn't prioritise them over BB snatches if you can do those.

vag

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Re: ian459's Training journal to dunk.
« Reply #13 on: November 23, 2013, 06:35:58 am »
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Very well said by acole.
About jumping shoes, since i am a little OCD about them too, lol : hyperfuse has the right philosophy ( light feeling, tight fit, responsive zoom ), the only problem is that the high-top might be restricting your ankle movement. Try low tops, the kobe series is awesome (but NOT the VII, all the others, VI is probably the best, i own the Vs which also rock ). Hyperdunk lows too. UA bloodline has had amazing reviews. If you are not playing basketball in them, no need to be a bball shoe, e.g. adarqui swore by the Waffle Racers. Kobes are an all around great choice, they are lightweight, awesome for jumping, low-top, can run or do plyos with them very comfortable yet they are very stable for playing basketball too.
woot

acole14

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Re: ian459's Training journal to dunk.
« Reply #14 on: November 23, 2013, 07:41:41 am »
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Oh, and to clarify: you need to JUMP higher for a two-hand dunk compared to a one-hand dunk, not be higher above the rim as I said. Your two-hand reach will be ~2'' lower than your one-arm reach, so even though you have better control with two hands, you need a little bit more to make up for the reach discrepancy.